Releases tension between the shoulder blades. Eagle arm pose

Eagle arms pose (garudasana in sanskrit) is a fantastic pose to release the muscles between the shoulder blades, the rhomboids and the upper trapezius muscles. This a a great pose to counteract the effects of longs hours spent hunched over a computer. It helps release tightness and tension in the muscles of the upper back. Practise this pose anytime you feel tension in the shoulder blade area. Keep the breath full and deep, allowing the inhale to expand between the shoulder blades even more as the lungs fill with air. Allow this tension to melt away with the exhale.

Getting into eagle arms pose:

This pose can be practised in standing poses like tadasana, seated in easy cross legged or in poses working into the hips such as in a low lunge. Traditionally it is practised with the legs in garudasana also. To get into garundasana legs, from standing cross the right leg over the left and intertwine the legs to being the right foot behind the left leg. Repeat with the left leg on top.

In order to get into eagle arms pose safety and easily, follow the steps below:

Extend both arms directly out in front.
Cross the right arm over the left.
Bend both elbows.
Intertwine the forearms so the right and left palms of the hands come to touch.
From here draw the arms up and away from the body to spread between the shoulder blades.
Keep the gaze looking at the forearms or slightly look down towards the elbows.
Stay for five full deep breaths, expand the space between the shoulder blades with each inhale.
Repeat with the left arm on top.

Variation:

If it is difficult to bring the palms together, here are two great alternative options. Basically we want to protract or spread between the shoulder blades, therefore, either of the following alternatives works well also.

Benefits:

Stretches the wrists and shoulders.

Releases tension between the shoulder blades.

Allows the base of the neck to release.

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Yoga exercise for lower back pain. Knees to chest with slow rock pose

Yoga exercise for lower back pain. Knees to chest with slow rock pose The knee to chest pose is a classical yoga asana with therapeutic benefits for lower back pain. When coupled up with a slow rock either side to side or back and forth, it offers a gentle massage to the lower back that helps relieve pain. It also stabilizes and aligns the spine as your release the weight of your body to the ground. Furthermore, it massages the abdominal organs promoting digestion and detoxification – constipation can worsen lower back pain How it to do it Lie on your back with legs extended forward. Draw your knees towards your chest. Interlace your fingers and firmly rest them on your shins, to nudge the knees nearer to your chest. This allows your upper and middle back to ground down and for a deep stretch on the lower back. Hold for 5-10 breaths. Modifications For added comfort, you may place a thin blanket under your neck or ...

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Cat Pose - This pose provides a gentle massage to the spine and belly organs.

Cat Pose: Step-by-Step Instructions Step 1 Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. Step 2 As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest. Step 3 Inhale, coming back to neutral "tabletop" position on your hands and knees. Step 4 This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.

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Stretches the inner thighs, groins, and knees. Reclining Bound Angle Pose

A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance. Reclining Bound Angle Pose: Step-by-Step Instructions Step 1 Perform Baddha Konasana. Exhale and lower your back torso toward the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if needed. Step 2 With your hands grip your topmost thighs and rotate your inner thighs externally, pressing your outer thighs away from the sides of your torso. Next slide your hands along your outer thighs from the hips toward the knees and widen your outer knees away from your hips. Then slide your hands down along your inner thighs, from the knees to the groins. Imagine that your inner gr...

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